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Five Tips for Better Sleep – Tonight

We’ve all been there: middle of the night, eyes wide open, brain spinning. In that moment, we’d do anything to drift into a peaceful dreamland. But alas, the thoughts/worries/tasks/reminders keep buzzing and we’re left the next morning with bloodshot eyes and desperate for coffee. It’s a vicious cycle so we tapped the pro’s at the Mayo Clinic for some helpful tips to get some rest.

For anyone who might be familiar with this nightly routine, read on. Bonne nuit!

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.

Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.

2. Pay attention to what you eat and drink

Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within two to three of hours of bedtime. Your discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

3. Create a restful environment

Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using mindful meditation techniques, might promote better sleep.

5. Manage worries

Try to resolve your worries or concerns before bedtime. That’s a lot to ask of yourself, though, so at least jot down what’s on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as setting priorities and delegating tasks. Meditation and mindfulness also ease anxiety significantly. Make time in your week to get to an Off The Barre or BE Express + Stretch class. Even a five or ten minute stretch will do wonders for your busy mind.